Sleep Before Surgery

Counting Sheep is Your Pre-Op Superpower

#Operation Optimism: A 7-Day Mindset Makeover Before Surgery

Introduction

Imagine this: It’s the night before your big surgery, and you’re tucked in bed, staring at the ceiling. The clock ticks loudly in the silence, each second echoing like a tiny gong in your mind. You’ve counted sheep, tried that fancy lavender pillow spray, and even attempted to meditate (though your mind wandered to what’s for breakfast tomorrow). The soft hum of the city outside your window is usually comforting, but tonight, it’s just another distraction. Your stomach rumbles slightly, a reminder of the pre-op fasting guidelines. You can almost taste the anxiety in the air, and your heart beats a little faster with each passing moment. Sound familiar?

Welcome to the pre-op sleep struggle, a rite of passage for many of us. But here’s the thing: getting a good night’s sleep before surgery isn’t just about feeling rested; it’s crucial for your body’s preparation and recovery. Think of sleep as the secret sauce that helps your body heal, fight off infections, and manage stress. So, let’s dive into why catching those Zs is so important and how you can make it happen, even when your mind is racing like a hamster on a wheel. Grab a cosy blanket, settle in, and let’s chat about how to snooze your way to a smoother surgery experience.

Maybe your surgery is a quick in-and-out kind of thing, or maybe it’s the kind where you’ll be treated to an all-inclusive stay at the hospital (room service included, but the menu might be questionable). Either way, you’ve probably been bombarded with a pre-op checklist: No food after midnight! No water! No nail polish!

Getting a good night’s sleep before your surgery is just as important as getting the pre-op fasting right.

That’s right. Your body needs quality sleep before going under the knife, and skipping it is like showing up to a marathon in flip-flops—technically possible, but deeply regrettable.

But when you don’t get enough sleep? Your immune system weakens, your stress levels spike, and suddenly, your body is about as prepared for surgery as a half-charged phone is for a road trip.

Long story short: Sleep is your body’s way of preparing for a big event—it’s all about tissue repair and immune-boosting magic.

Section 1: The Consequences of Skimping on Sleep

Alright, let’s talk about what happens when you don’t get enough of that precious shut-eye, especially before a big event like surgery. Spoiler alert: it’s not pretty.

The Domino Effect

Imagine sleep as the first domino in a line. When it falls (or rather, doesn’t), it sets off a chain reaction that can affect everything from your mood to your immune system. Here’s what you might be dealing with:

1. Increased Anxiety: Lack of sleep can amplify feelings of anxiety and stress. Your mind might race with “what-ifs” and worst-case scenarios, making it even harder to relax and drift off. It’s a vicious cycle that can leave you feeling like you’re on a never-ending merry-go-round of worry.
2. Weakened Immune System: Sleep is crucial for a healthy immune system. When you’re sleep-deprived, your body produces fewer infection-fighting antibodies and cytokines. This means you’re more susceptible to infections and may take longer to recover from surgery.
3. Slower Recovery: During sleep, your body produces the growth hormone needed for tissue repair and healing. Skimping on sleep can slow down this process, making your recovery longer and potentially more painful.
4. Impaired Cognitive Function: Lack of sleep can affect your ability to concentrate, make decisions, and even remember things. This is the last thing you want when you’re trying to follow post-op instructions or manage medications.
5. Mood Swings: Ever noticed how cranky you feel after a poor night’s sleep? Now imagine dealing with that while also recovering from surgery. Not a fun combo.
6. Potential Complications: Chronic sleep deprivation can lead to more serious health issues, such as high blood pressure, heart disease, and diabetes. While these might not affect you immediately, they can complicate your recovery and overall health in the long run.

Real-Life Examples

Let’s consider a couple of scenarios:

• Meet Sarah: Sarah is a busy professional who’s been burning the candle at both ends. She’s scheduled for a minor procedure but has been averaging only four hours of sleep a night. She’s feeling anxious and run-down, and her immune system is weakened. Unfortunately, this makes her more susceptible to post-op infections and complications.
• Meet Johnathan: Johnathan is a night owl who loves staying up late watching movies. He’s scheduled for surgery in the morning but decides to binge-watch his favourite show the night before. He ends up getting only a few hours of sleep and wakes up feeling groggy and disoriented. His recovery is slower than expected, and he struggles with fatigue and concentration.

These examples illustrate how lack of sleep can have real, tangible effects on your surgery experience and recovery. So, let’s make a pact: prioritise sleep like it’s the most important appointment on your calendar.

Section 2: Tips for a Restful Night Before Surgery (Without Stressing About It, Because That’s Counterproductive

Alright, so you’re convinced that sleep is crucial. Now let’s dive into some practical tips to help you catch those elusive Zs before the big day.

Create a Sleep-Friendly Environment

1. Comfort is Key: Invest in a comfortable mattress, pillows, and bedding. Think of your bed as a cosy nest where you can retreat and relax.
2. Dark and Cool: Keep your room dark with blackout curtains or a sleep mask. A cool temperature, around 60-67°F (15-19°C), is ideal for sleeping.
3. Quiet Please: Minimise noise with earplugs or a white noise machine. If you live in a noisy area, consider using a fan or soft music to drown out distractions.

Establish a Sleep Routine

1. Consistency is King: Try to go to bed and wake up at the same time every day, even on weekends. Your body loves routine, and this can help regulate your internal clock.
2. Wind Down: Create a relaxing bedtime routine that might include reading, taking a warm bath, or listening to calming music. Avoid screens at least an hour before bed, as the blue light can interfere with your body’s production of melatonin.

Relaxation Techniques

1. Meditation: Even a few minutes of meditation can help quiet your mind and prepare you for sleep. Here is the recording my retreat guests voted my best sleep meditation (listen to it lying down:)

1. Deep Breathing: Practice deep breathing exercises to calm your mind and body. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.
2. Try a Sleep App:
   • Headspace: Known for its guided meditations, Headspace also offers sleep sounds, music, and wind-down exercises to help you relax and drift off.
   • Calm: This app features sleep stories, guided meditations, and relaxing music designed to improve sleep quality.
   • Sleep Cycle: This app tracks your sleep patterns and wakes you up during your lightest sleep phase, helping you feel more rested and refreshed.
   • Pzizz: Combines music, sound effects, and binaural beats to create personalized sleep soundtracks that help you fall asleep and stay asleep.
3. Read a Helpful Book:
   • “Why We Sleep: Unlocking the Power of Sleep and Dreams” by Matthew Walker: A comprehensive look at the science of sleep and its importance for overall health and well-being.
   • “The Sleep Solution: Why Your Sleep is Broken and How to Fix It” by W. Chris Winter: Offers practical advice and strategies for improving sleep quality and overcoming common sleep issues.
   • “The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time” by Alex Korb: While focused on depression, this book offers valuable insights into the relationship between sleep and mental health.
   • “Sleep Soundly Every Night, Feel Fantastic Every Day: A Doctor’s Prescription for Overcoming Insomnia” by Robert S. Rosenberg: Provides a step-by-step guide to overcoming insomnia and improving sleep habits.

Watch What You Eat and Drink

1. Avoid Heavy Meals: Eating a heavy meal close to bedtime can lead to discomfort and disrupt your sleep. Opt for a light snack if you’re hungry.
2. Limit Caffeine and Alcohol: Both can interfere with your sleep quality. Caffeine stays in your system longer than an uninvited houseguest. If you’re still sipping coffee at 5 PM, don’t be surprised when you’re wide awake at midnight. Try to avoid it, especially in the hours leading up to bedtime. Alcohol, especially, messes with your deep sleep, meaning you’re more likely to wake up at 3 AM, staring at the ceiling, questioning all your life choices. Not ideal when you need rest for the big day.
3. Stay Hydrated: Drink plenty of water throughout the day, but try to taper off in the evening to avoid midnight bathroom trips.

Section 3: Dealing with Pre-Op Anxiety

Feeling anxious before surgery is completely normal. Here are some strategies to help you manage those jitters and get the rest you need.

Acknowledge Your Feelings

1. It’s Okay to Be Nervous: Recognize that it’s natural to feel anxious before a big event like surgery. Don’t try to suppress your feelings; instead, acknowledge them and focus on ways to manage them.
2. Talk It Out: Share your concerns with a trusted friend or family member. Sometimes, just voicing your fears can make them feel less daunting.

Practice Positive Thinking

1. Focus on the Outcome: Remind yourself why you’re having the surgery and the benefits it will bring. Visualize a successful outcome and a smooth recovery.
2. Gratitude Journal: Write down things you’re grateful for each day leading up to your surgery. This can help shift your mindset from worry to appreciation.
3. Stick to a Routine: Try going to bed and waking up at the same time every day leading up to your surgery. A little consistency signals to your body that it’s time to wind down. Also, you can add some kind of relaxing pre-bed ritual—like reading, stretching, or listening to calming music.
4. Ditch the Doomscrolling: Your phone at bedtime is like an over-caffeinated friend who won’t stop talking. Put it away. The blue light from screens messes with your melatonin production, which is basically your brain’s way of telling your body, “Hey, let’s sleep now.” No melatonin = no sleep.

Seek Professional Help

1. Talk to Your Doctor: If your anxiety is overwhelming, don’t hesitate to speak with your healthcare provider. They can offer guidance and, if necessary, medication to help you relax.
2. Consider Therapy: A therapist can provide you with tools and techniques to manage your anxiety, both before and after surgery.

By incorporating these tips and strategies, you can set yourself up for a restful night’s sleep and a smoother surgery experience. Sweet dreams!

Section 4: Do’s and Don’ts the Night Before Surgery

The night before surgery, you need to keep things low-stress and low-effort. Here’s your pre-sleep game plan:

✅ Do’s

1. Follow Pre-Op Instructions: Make sure to carefully follow any instructions provided by your healthcare team, such as fasting guidelines or medication adjustments.
2. Get a Good Night’s Sleep: Aim for 7-9 hours of quality sleep. Create a relaxing bedtime routine and ensure your sleep environment is comfortable and conducive to rest.
3. Stay Hydrated: Drink plenty of water throughout the day, but taper off in the evening to avoid frequent bathroom trips during the night.
4. Eat a Light, Healthy Meal: Opt for a balanced meal that’s easy to digest. Avoid heavy, greasy, or spicy foods that could cause discomfort.
5. Pack Your Hospital Bag: Ensure you have everything you need, including comfortable clothing, personal items, and any necessary documents.
6. Relax and Unwind: Engage in calming activities like reading, listening to soothing music, or practising relaxation techniques such as deep breathing or meditation.
7. Communicate with Loved Ones: Share your feelings and concerns with trusted friends or family members. Their support can help alleviate anxiety.

❌ Don’ts

1. Avoid Alcohol: Alcohol can interfere with your sleep quality and dehydrate you, which is not ideal before surgery.
2. Limit Caffeine: Caffeine can keep you awake and make it harder to fall asleep. Try to avoid it, especially in the afternoon and evening.
3. Avoid Heavy Exercise: While light exercise can be beneficial, avoid intense workouts that could leave you sore or fatigued.
4. Don’t Eat or Drink After Cut-Off Times: Follow the fasting guidelines provided by your healthcare team to ensure a safe surgery.
5. Avoid Screens Before Bed: The blue light from screens can disrupt your body’s production of melatonin, making it harder to fall asleep.
6. Don’t Stress: Easier said than done, but try not to dwell on worries or fears. Focus on positive thoughts and the benefits of your upcoming surgery.
7. Avoid Making Major Decisions: Save important decisions for after your surgery when you’re feeling more rested and clear-headed.

By following these do’s and don’ts, you can set yourself up for a smoother surgery experience and a more comfortable recovery. Take care of yourself, and remember that a good night’s sleep is one of the best preparations you can make!

Conclusion

Look, prepping for surgery can be stressful enough—you don’t need to add sleep deprivation to the mix. Getting enough rest before surgery can help with healing, immunity, stress levels, and overall recovery.

In this article, we’ve journeyed through the whys and hows of getting a good night’s sleep before surgery, and hopefully, you’re feeling a bit more empowered and a lot less anxious.

Remember, sleep isn’t just about feeling rested; it’s your body’s secret weapon for healing, fighting off infections, and managing stress. So, prioritise it like you would any other crucial part of your pre-op prep. Create a sleep-friendly environment, establish a relaxing routine, and don’t be afraid to seek help if you need it.

As you drift off to dreamland, visualise a successful surgery and a speedy recovery. You’ve got this! And if you wake up with a brilliant idea or two, well, that’s just the cherry on top of your sleep sundae.

Goodnight and sweet dreams! 😌😴 Doctor’s orders.

Further Reading

The Science Behind Sleep and Surgery

Let’s dive into the fascinating world of sleep and its crucial role in preparing your body for surgery. Understanding the science behind it can help you appreciate why catching those Zs is so important.

Several studies have investigated the importance of sleep before surgery. Here are some key studies with their full citations:

1. Miryousefiata F, et al. (2024). Poor sleep before surgery linked to increased risk of postoperative delirium. Presented at ANESTHESIOLOGY® 2024 annual meeting.
2. Quan SF, Landrigan CP, Barger LK, et al. (2023). Impact of sleep deficiency on surgical performance: a prospective assessment. Journal of Clinical Sleep Medicine, 19(4):673–683.
3. Sibley D, Sellers D, Randall I, et al. (2023). Evaluating the effect of preoperative interventions on sleep health in the perioperative period: a systematic review. Journal of Sleep Research.
4. Nakamura M, Nagamine Y, Takahashi Y, et al. (2022). Short Sleep Duration on the Night Before Surgery Is Associated With Postoperative Cognitive Decline in Elderly Patients. Frontiers in Aging Neuroscience, 14:822311.
5. Wang Y, Dong Y, Li Y, et al. (2022). Effects of Preoperative Sleep Disorders on Anesthesia Recovery Time and Postoperative Pain in Patients Undergoing Laparoscopic Cholecystectomy. Medical Science Monitor, 28:e938281.
6. Chung F, Liao P, Elsaid H, et al. (2021). Effects of surgery and general anaesthesia on sleep–wake timing and sleep architecture: A prospective cohort study. Anaesthesia, 76(12):1602-1612.
7. Wang L, Guo X, Wang J, et al. (2019). Poor preoperative sleep quality is a risk factor for severe postoperative pain after breast cancer surgery: A prospective cohort study. Medicine, 98(44):e17708.

These studies collectively highlight the significant impact of preoperative sleep on various aspects of surgical outcomes, including:

The Sleep-Immune System Connection

Sleep is like your body’s personal superhero, working tirelessly to keep you healthy and strong. During sleep, your immune system kicks into high gear, producing infection-fighting antibodies and cytokines. These little warriors help your body fend off infections and heal faster, which is especially important when you’re about to undergo surgery.

Think of it this way: when you’re asleep, your body is in repair mode. It’s fixing damaged tissues, boosting your immune function, and even helping your brain consolidate memories. All of these processes are essential for a smooth surgery and speedy recovery.

Sleep and Stress Management

Surgery can be stressful, both physically and mentally. Adequate sleep helps regulate your body’s stress response by balancing hormones like cortisol. When you’re well-rested, you’re better equipped to handle the emotional and physical demands of surgery.

Moreover, sleep deprivation can lead to increased anxiety and irritability, making it harder to cope with the challenges that come with surgery. By prioritizing sleep, you’re giving yourself the best chance to stay calm and focused.

Sleep and Pain Management

Did you know that sleep can also affect how you perceive pain? Studies have shown that people who are sleep-deprived often experience heightened sensitivity to pain. This means that getting enough sleep before surgery can help you manage post-op discomfort more effectively.

The Role of Sleep in Recovery

During the deep stages of sleep, your body produces the growth hormone necessary for tissue repair and healing. This hormone is crucial for your body’s ability to recover from surgery. Without adequate sleep, your recovery process can be slower and more challenging.

Fun Facts About Sleep

• Sleep Superpowers: Did you know that during sleep, your brain doesn’t just shut down? It’s actually busy consolidating memories, clearing out toxins, and even solving problems. So, the next time you wake up with a brilliant idea, thank your sleep superpowers!
• The 8-Hour Myth: While eight hours is often cited as the magic number, sleep needs vary. Some people need as little as six hours, while others require nine or more. The key is to listen to your body and find your sweet spot.
• Dreaming in Color: Not everyone dreams in color. In fact, about 12% of people dream in black and white. And here’s a fun twist: people who grew up watching black-and-white TV are more likely to have monochrome dreams.
• Sleeping Beauty Syndrome: Ever heard of Kleine-Levin Syndrome? It’s a rare disorder that causes people to sleep for up to 20 hours a day, sometimes for weeks at a time. Talk about a real-life Sleeping Beauty!
• The Power Nap: A short nap, around 20-30 minutes, can improve alertness and cognitive function. But beware the nap that’s too long—it can leave you feeling groggy and disoriented, a phenomenon known as sleep inertia.
• Sleep and Creativity: Sleep, especially the REM (Rapid Eye Movement) stage, is linked to enhanced creativity. So, if you’re feeling stuck on a project, a good night’s sleep might be just the creative boost you need.
• The World’s Largest Sleep Study: Conducted in 2018, this study found that sleeping just one hour less than the recommended amount can affect your cognitive abilities as if you hadn’t slept at all the night before. Yikes!
• Sleeping Animals: While humans need about 7-9 hours of sleep, some animals have very different requirements. For example, giraffes only need about 4.6 hours, while brown bats can snooze for up to 19.9 hours a day.

By understanding the science behind sleep and its impact on surgery, you can appreciate just how vital it is to prioritise it.